Approaching Winter? Here How to Avoid Getting Sick

CAIRO, Oct. 11 (SEE) – As we are approaching winter, with all chances of catching infections like flu, one should be aware how to protect self and boost immunity and never getting sick.

in this article ‘SEE’ quotes Debra Rose Wilson, PhD about the key factors that protect you from getting sick or tired so that you can keep your energy and enjoy the fresh and clean weather in the upcoming time, but also live healthier while avoiding that runny nose or soar throat.

1. Eat green vegetables: Green, leafy vegetables are rich in vitamins that help you maintain a balanced diet — and support a healthy immune system. According to a study, eating cruciferous vegetables sends a chemical signal to the body that boosts specific cell-surface proteins necessary for efficient immune-system function. In this study, healthy mice deprived of green vegetables lost 70 to 80 percent of cell-surface proteins.
2. Get vitamin D: Deficiencies in vitamin D may lead to symptoms such as poor bone growth, cardiovascular problems, and a weak immune system. Foods that are good sources of vitamin D include egg yolks, mushrooms, salmon, canned tuna, and beef liver. You can also buy vitamin D supplements at your local grocery store or pharmacy. Choose supplements that contain D3 (cholecalciferol), since it’s better at raising your blood levels of vitamin D.

3. Keep moving: Staying active by following a regular exercise routine — such as walking three times a week — does more than keep you fit and trim. According to a study published in the journal Neurologic Clinicians, regular exercise also:

  • keeps inflammation and chronic disease at bay
  • reduces stress and the release of stress-related hormones
  • accelerates the circulation of disease-fighting white blood cells (WBCs), which helps the body fight the common cold

4. Get enough sleep: Getting adequate sleep is extremely important if you’ve been exposed to a virus, according to a study published in the Archives of Internal Medicine. Healthy adult participants who slept a minimum of eight hours each night over a two-week period showed a greater resistance to the virus. Those who slept seven hours or less each night were about three percent more likely to develop the virus after exposure. One reason may be that the body releases cytokines during extended periods of sleep. Cytokines are a type of protein. They help the body fight infection by regulating the immune system.

5. Calm down: For years, doctors suspected there was a connection between chronic mental stress and physical illness. Finding an effective way to regulate personal stress may go a long way toward better overall health, according to a study published by the National Academy of Sciences. Try practicing yoga or meditation to relieve stress.

Cortisol helps the body fight inflammation and disease. The constant release of the hormone in people who are chronically stressed lessens its overall effectiveness. This can result in increased inflammation and disease, as well as a less effective immune system.

6. Drink green tea: For centuries, green tea has been associated with good health. Green tea’s health benefits may be due to its high level of antioxidants, called flavonoids. According to a study published in the Journal of the American College of Nutrition, several fresh-brewed cups a day can lead to potential health benefits. These include lower blood pressure and reduced risk of cardiovascular disease.

7. Add colors to your meal: Do you have trouble remembering to eat your fruits and vegetables at every meal? Cooking with all colors of the rainbow will help you get a wide range of vitamins such as vitamin C.

8. Be social: Doctors have long seen a connection between chronic disease and loneliness, especially in people recovering from heart surgery. Some health authorities even consider social isolation a risk factor for chronic diseases.

Research published by the American Psychological Association suggests that social isolation may increase stress, which slows the body’s immune response and ability to heal quickly. In the study, male rats were slightly more susceptible to damage from social isolation than females.

9. Get a flu vaccine: The Centers for Disease Control and Prevention recommends that all people over six months of age get a yearly flu vaccine. However, exceptions should be made for certain people, including those who have severe allergic reactions to chicken eggs. A severe allergy leads to symptoms such as hives or anaphylaxis. People who have had severe reactions to influenza vaccinations in the past should also avoid yearly vaccines. In rare instances, the vaccine may lead to the development of Guillain-Barré syndrome.

10. Practice good hygiene: Limiting your exposure to illness by avoiding germs is key to remaining healthy. Here are some other ways to practice good hygiene:

  • Shower daily.
  • Wash your hands before eating or preparing food.
  • Wash your hands before inserting contact lenses or performing any other activity that brings you in contact with the eyes or mouth.
  • Wash your hands for 20 seconds and scrub under your fingernails.
  • Cover your mouth and nose with a tissue when coughing or sneezing.
  • Carry an alcohol-based hand cleaner for on-the-go use. Disinfect shared surfaces, such as keyboards, telephones, doorknobs, and remote controls.

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